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Weekly Recipe Idea: Curry Chicken Salad
https://madaboutfood.co/curry-chicken-salad/

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Warm-up

Warm-up (No Measure)

5 Rounds

100m Run +( :30 of each movement)

R1) Alternating Single-Leg Toe Touches

R2) Inchworm + Push-up

R3) Samson Stretch

R4) Alternating Toe Touch in Plank

R5) Air Squat + Good Morning

Warm-up (No Measure)

5 Rounds

100M Run ( Increase intensity each round) Walk/Jog back

Metcon

1.5 Mile (Time)

For Time

1.5 Mile Run

Cool Down

Warm-up (No Measure)

Accumulate:

30 GHD Sit-ups

30 Candlesticks

1:00 L- Sit

30 Back Extensions

30 Hip Extensions

• Break reps up into smaller sets as needed. Avoid working through this for speed. Instead, work through at a consistent pace while focusing on the quality of reps.
Substitutions

GHD Sit-ups – Weighted Sit-ups (20/14#)

Candlesticks – 1 Sit-up + 1 Air Squat

Back Extensions – Standing Jefferson Curl

Hip Extensions – Banded Good Morning